The breath is an extremely powerful tool for calming or energizing the mind and body. Pranayama is the practice of controlling the breath in order to regulate and expand prana, the creative energy or vital force that makes up every living being. Tranquilizing exercises calm the nervous system, while vitalizing exercises stimulate the mind and body.

Physiology of Pranayama

The practice of pranayama immediately influences the autonomic nervous system and, therefore, restores balance to the mind-body complex. Controlled breathing exercises increase the quality and quantity of blood supply to the brain and body. A slower and deeper coordinated breath moderates neural activity and systematizes neuron firing. This brings equilibrium to the two hemispheres of the brain, regulating mood and preparing the mind for concentration. Pranayama is most effective when practiced after asana --yoga poses-- and before meditation.

Nadi Shodhana Pranayama

Nadi Shodhana prepares you for the practice of other pranayamas and has profound calming and mood balancing effects. Sit in a comfortable position. Place your right index and middle finger at your eyebrow center. Use your right thumb to close the right nostril while holding your right pinky and ring finger above your left nostril. Fully inhale through the left nostril. At the end of the inhalation, close off the left nostril. Release the thumb and completely exhale through the right nostril. Deeply inhale through the right nostril, then exhale through the left. Repeat until you feel calm and balanced.

Sheetali Pranayama

Sheetali is a tranquilizing pranayama exercise designed to cool the body and reduce emotional excitation by stimulating the parasympathetic nervous system. Sit in a comfortable position and place your hands on your knees. Close your eyes. Stick your tongue out and roll the outside edges of your tongue up toward each other to touch. Inhale through the hole made by your tongue. At the end of the inhalation, relax the tongue inside your mouth. Close your lips and exhale through your nostrils. With each breath increase the length of the inhale and exhale.

Kapalbhati Pranayama

Kapalbhati pranayama vitalizes the body and activates the brain centers responsible for subtle perception and insight. Sit in a comfortable position and rest your hands on your knees. Close your eyes. Strongly contract your abdominal muscles as you forcefully exhale through your nostrils. Allow the inhale to be passive and effortless. Repeat 10 times and work your way up to 100. Start slow then progressively increase your speed as your muscles and lungs become more efficient.

About the Author

Tanya Siejhi Gershon specializes in treating chronic muscle pain with yoga and myofascial release. She has a Bachelor of Science in exercise physiology, is an experience registered yoga teacher with Yoga Alliance, and a nationallycertified bodyworker with NCTMB. She has published numerous health and wellness videos and articles in AZ Central Living, ModernMom, eHow, Chron, LIVESTRONG and TheNestWomen.

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